Caring for Your Posture While Working from Home – Anglia Chiropractic’s Top Tips

Although it’s been a while since the pandemic sent staff to work from home in droves, many companies have adapted remote or hybrid working models permanently for employee convenience and flexibility. 

We know that home working is the dream for some, but it’s important to pay attention to your posture. Although it’s tempting to curl up on the sofa with your laptop, slouching or couch working in the long term can quickly take a toll on your body.

It’s likely many of you will opt for home working as winter draws in, and we don’t blame you, but be aware to be careful. Our advice would be that if you decide to work from home, ensure you’re treating your body well when you do.

Common posture struggles when working from home

The most common issues with remote working come from makeshift workstations. Working from the couch, dining table or kitchen lacks sufficient lumbar support, which can lead to rounded shoulders and a hunched back in the long term. Hastily assembled setups with screens that are too high or low can also cause back and neck strain.

Periods of prolonged sitting can cause stiffness, poor circulation, and muscle imbalances. Moreover, some employees feel less inclined to take a break or a quick walk when in the comfort of their own home, resulting in muscle stiffness from lack of movement.

So we’ve established that working from home without preparation can come with a whole host of problems. Now, let’s think about how we can prevent them.

Our top tips when considering your posture with remote work

There are a few ways you can look after your posture while working from home. A lot of this comes from building good habits and self discipline, starting with a strong work set up. 

1. Level up your setup

The first step in caring for your posture is having the right equipment for the job. Swap out the sofa for a desk chair with proper support. Ideally, it should support your lower back and allow your feet to rest flat on the floor, so something with adjustable height works best.

Adjustable armrests can also be useful to reduce arm and wrist strain. Line up your elbows at a 90-degree angle when typing to avoid shoulder strain. The top of your monitor or screen should also match your line of sight to prevent eye and neck strain. 

At first, it may seem like a lot of time and effort, but you’ll be surprised at the dramatic difference a healthy setup can have on your working life in a short time. Some companies offer desk equipment and/or bursaries to support this setup, so make sure to ask your company if this is something you offer.

2. Keep it moving

Sitting for long periods working from home can cause muscle stiffness and poor posture in the long term. To relieve tension, incorporate regular movements and daily stretching to keep your body limber. 

Key stretches that may benefit home workers include: 

• Neck tilts and rotations
• Shoulder rolls and shrugs  
• Cat-cow stretches (for spinal mobility)
• Chest openers (to improve slouching)

Regular light exercises to replace the natural movement of commuting or walking can also help improve circulation throughout the day. By incorporating these simple exercises for 30-60 minutes daily, you have the chance to improve flexibility, reduce muscle tension, and promote good posture while working from home. 

As with any exercise, if it is uncomfortable, stop doing it until you have sought further advice.

3. Posture awareness

Even if you’re doing everything right, we advise that you remain vigilant on how you’re positioned throughout your working day. When typing or reading, keep an eye on how you’re sitting and focus on aligning your shoulders, neck and back while you work. 

Be sure to take mini breaks in which you get up, stretch and move around to reset your posture and stop muscle stiffness. When sitting down, try ‘active sitting’ and engage your core to prevent yourself from slumping. 

There’s no quick way around it all, but remaining aware of these things will really help you in the long run.

How chiropractic care can help

Chiropractic treatments can play a pivotal role in helping posture-related issues. If you’re struggling with discomfort from poor posture, you might need to speak to a professional chiropractor. They’re trained to provide safe chiropractic adjustments which can help relieve muscle tension and discomfort from posture issues. They also have the knowledge and expertise to provide bespoke advice on looking after your posture in the long term. 

If you’re finding it challenging to manage your posture on your own or wish to find out more about maintaining your posture health, we’re here to help. Get in touch for a bespoke assessment to start your journey to staying well while working from home. Anglia Chiropractic have a wealth of experience and qualifications to provide superior patient care. Contact us on 01603 414740 or via our online enquiry form today.